Category Archives: HEALTHY

Health is the ability to adapt and manage physical, mental and social challenges throughout life. As defined by the World Health Organization, health is “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. This is what I’ve learned about healthy living.

How To Start Working Out For The First Time

how to start working out for the first timeWhen people ask me how to start working out for the first time, I know it’s because people get overwhelmed in the details. I get that, because while I don’t have a problem with fitness, I do have a problem with business. I crashed and burned my gym business at one point in time, even though everything was going well, and then I got overwhelmed and I didn’t know what to do.

So to answer the question about how to start working out for the first time, I must tell you how to prioritize. This means, what is the 80/20 of it. What 80 percent of the results come from 20 percent of the effort.

When I see someone has a problem with one thing, I try to relate it. You have a problem with this. I had a problem with that. What’s the overriding principle that helps people cut through the crap on a variety of subjects. It’s focusing on big ideas. So fitness I do not have a problem with, so I’ll help you with that. You got to take the biggest thing, and I think one of the biggest things, right at the top, is so simple that you don’t even have to actually do anything, and that’s sleep.
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How To Start Working Out At Home After Losing All Your Gains

how to start working out bench dipsThis is a series of articles, videos and podcasts on how to start working out again after you’ve lost most, if not all of your gains. Leaving the military has been the real test of keeping in shape when you are not forced to. Same with high school or university athletes. I’ll also post articles and resources related videos for more depth and to answer specific reader questions as they come in to me:

For example: Answers to “What are sets and reps” https://www.youtube.com/watch?v=fuuOOlOXxAI

Lots of tips and answers on how to start working out in these places as well:
Instagram: https://www.instagram.com/raymondburtonwrites/
Twitter: https://twitter.com/RayBurton
Facebook: https://www.facebook.com/RayBurtonAuthor/
Podcast: http://www.raymondburton.com/category/podcast/
Book Recommendations: https://www.amazon.com/shop/raymondburton

There is also a helpful podcast with lots of answers on how to start working out below. It’s after the newsletter sign up.

If you don’t find answers to the fitness questions you have, ask me on any of those platforms or in the comments after this post.

How To Start Working Out: Step 1

Thoughts lead to feelings, causing actions that create your results.

Change is hard. Let me set the record straight right here right now. You absolutely have the ability to improve your fitness and health. If you are human (and I hope you are, if not “live long and prosper”) then you can get in shape, lose weight, build muscle or whatever. But it will take work. Read that again. If you are human, you can get in shape.

I only say this because some people believe they are born a certain way and cannot improve. “It’s genetics,” they say. Genetics do matter. But effort, consistency and focus matter a whole lot more.
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How To Speed Up Metabolism With Nick Nilsson

How to speed up metabolism with Nick NilssonToday on the Show, we talk with Nick Nilsson author of Metabolic Surge on how to speed up metabolism for a lean physique. Nick is known as the “Mad Scientist Of Muscle” and has a degree in physical education and psychology. He used to do one on one personal training before making the switch to helping people build muscle and burn fat online through his fitness training books and membership site.
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How To Boost Metabolism And Basal Metabolic Rate

Ray Burton: As you get over 40, your metabolism starts to slow. It was never a problem for me before so I didn’t look into it much. But now I’m 43, and as I started research on how to boost metabolism, I realized it is a huge topic and that a lot of people want to speed up their slowing metabolisms.

So what we’re going to do today is cover how to boost metabolism, sculpt your body, burn off body fat, develop unstoppable motivation and much, much more over this and the next few posts.

I’m Ray Burton, author of “Begin At The Gym,” which is your complete blueprint to starting from scratch with the goal of losing weight and building muscle with no prior training experience.

However, in this series of articles, I’m going to answer specific questions submitted via e-mail in response to when I asked my readers what they wanted answered about how to boost metabolism so you can sculpt your body, burn off body fat and develop a lean muscular physique.

Basal Metabolic Rate – before we talk about how to speed up your metabolism, we need to talk about your basal metabolic rate (BMR).

BMR is used interchangeably with Basal Energy Expenditure (BEE) most times. All we care about is that your Basal Metabolic Rate is where we start fiddling with calorie intake if you are a numbers type of person. If you are not a numbers type person for dieting, then there is more on how to do that later.

For now, you need to know this if you plan to boost metabolism by the numbers.
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How To Lose Belly Fat For Men

This is why you’ve never been able to lose your extra belly fat…

There’s a big problem out there for guys trying to drop a few pounds and get a lean muscular body. Actually, there are 7 BIG PROBLEMS. But they are easy to fix and you’re about to discover how.

On a recent vacation, I realized how simple losing 10-20 pounds in a month can be. You just need it laid out step-by-step to cut through the confusion out there. So that’s what I’ll do for you.

Have you ever wondered, “Does a regular guy that just wants to drop a couple pounds to look good on the beach really need to go through all the extreme discipline and time suck the magazines say?”
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Pistol Squat Progression: How To Do A One Leg Squat

Ray demonstrating a pistol squat progressionAfter I got injured, I looked up all the masters for a good pistol squat progression and am happy to say, I found the answers I was looking for.

If you are broken, it can help you too.

Here are a few of my resources I pulled from. In some way, shape of form, they all contributed a piece of knowledge to my pistol squat progression that at some point glued onto another piece to bring me to the final objective of doing a one leg squat.

In the end I have the routine and approach that showed me how to do a pistol squat that worked for my body. My body’s kinks, injuries and limitations. If you’ve weight lifted using the squat, deadlift, bench, overhead press your whole life, then our bodies are probably similar.

The Sources Of Pistol Information

Pavel Tsatsouline (The box down method works if it’s only strength you need but if you are broken, then other methods are needed.)
Steve Maxwell (Just solid stuff that works)
Steve Cotter (Inspired me with the table jumping pistol squat)
Gold Medal Bodies (I find that GMB is better than gymnastics bodies for stiff, banged up adults.
Scott Sonnon’s program for fixing a beat up body.
Kit Laughlin (Single Leg Squat Progressions)

Kit Laughlin is well known to those that are into flexibility and a fully functioning body but I wish he were even more known to the mainstream fitness crowd. He is a humble man who always speaks kindly and offers great courses for the most reasonable price if not free.
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When I Learned That Comfort Zones Are Success Killers

What I Learned Today: Comfort Zones Are Killing Your Success

I wanted something I didn’t have yet. I wanted to be a winner. A success. So I sat around and hoped really hard for it. I didn’t realize that I’d have to do things differently than what I had been doing if anything was going to change. I’d watched the Law Of Attraction and figured it should probably kick in for me at some point.

So I waited. I had no inclination to change my daily habits because I was a unique little flower and the world owed me for my awesomeness.
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How To Use Goal Setting Theory For Your Best Year Ever

goal setting theory - monks destroy goal mandalaMost goal setting theory guides say to form a life long, 25 year plan. Then work your goals back from there to do what you should right now. I don’t agree.

I’ve been there and tried that. The problem is that you truly don’t know the person you want to be in 25 years. You think you do. If you are living life fully, you never know what experience might turn all your best-laid plans on their ears!

14 years ago I was in the Canadian infantry and my goal was to become a sniper, crawl around in the jungles of panama and save the world. Now I’m writing to make a living. How does that work?

Life has a habit of changing. That means you and your goals will too. Why do you think there are so many divorces? People grow, they evolve and they become new creatures. Sometimes they turn into creatures that just don’t see eye to eye on things anymore. Their goals and expectations for life change.
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What Is Locus Of Control – Internal vs External Locus Of Control

In Brian Tracy’s book Maximum Achievement, he teaches the importance of the law of control which we’ll see involves both the internal locus of control and the external locus of control.

The law of control states “You feel happy to the degree to which you feel you are in control of your own life. You feel unhappy to the degree to which you feel you are not in control, or controlled by other factors or people”

What Is Locus Of Control Video

People smarter than myself call this your locus of control. These smart people that write even smarter books all conclude that stress and unhappiness arise when you feel controlled by outside circumstances (external locus of control).
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How Do You Lose Arm Fat?

lose arm fatIf you want to finally get rid of flabby arms, and the sooner the better, this is how to do it. A nice lean set of arms will naturally happen as your overall fitness improves, but there is one specific exercise for flabby arms that I want to share today. This exercise, along with reducing overall body fat, will bring those arms into super shape and make you look forward to going sleeveless.
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Self-Discipline – The Number One Key To Success

self-disciplineToday I want to share with you some points on the power of Self-Discipline I learned from Brian Tracy. Yes, that picture is a backward mirror image. This is a post that will cause some reflection…. bad joke.

You know, when you finally decide to go for the future of your dreams, the person you are now will no longer be sufficient to the tasks ahead. You have to become more to have more.

You’re one of those people or your wouldn’t have made it this far down.

Brian Tracy explains it best when it comes to success:

Once you have a goal and a plan, get going! And once you start moving toward your goal, don’t stop. Do something every day to move you closer toward your goal. Don’t let the size of the goal or the amount of time required to accomplish it faze you or hold you back. During your planning process, break down the goal into small tasks and activities that you can engage in every day.

You don’t have to do a lot, but every day, every week, every month you should be making progress, by completing your predetermined tasks and activities, in the direction of your clearly defined objectives.
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Twitter Account Suspended? What To Do About It

twitter account suspended?My twitter account was suspended today. I logged in a couple minute ago and there was the red box. I just reconfirmed a feeling I’ve always had about business. Never build a business around a resource you don’t control.

When I was personal training out of a gym, I was worried that once I established my business I would get the rug pulled out from underneath me. Law of Attraction? It did. Continue reading

BT – These Hopeful Machines

BT - These Hopeful Machines BT released These Hopeful Machines yesterday and I got my copy thanks to my buddy Kevin sending me an iTunes gift certificate via email. I didn’t even know you could do that but it sure is cool to open up your email to a pleasant surprise like that.

I’m listening to BT – These Hopeful Machines right now as I’m typing this and loving the glitchy ear candy. Compared to This Binary Universe, so far there are more vocals that make this album a little more ambient trancy than the usual awesome mind muck left to right glitch pan.

I’m not digging it but it fits the mass market better than his older stuff.
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Visiting New York – Things To Do And Places To Visit

NewYork WorkoutWell this one has been a long time coming but it’s time to write about the New York trip. If you followed the launch of the Body Of A Soldier program you’ll know that my main purpose of going to New York was to do a session with the Bartendaz in the park and film it to include the workout in the program. But since I was there… might as well do as many fun things as possible while there right?

Day 1

Get off the plane and there is a train that will take you right into New York. How cool is that. From there, you’re probably not going to pay more than $10 to get to any manhattan hotel.

Now before I go further, check this. I told a few people I was heading to New York and the comments all pretty much could be grouped into “Why?” and “Be careful and watch out for the crazies”. WTF? Seriously. First, “Why Not” and second, be careful what you look for because you’ll probably find it. People have to stop watching the news and discover what they think of the world for themselves and not what the fear mongers tell them.
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Tell People What You Want Or You Won’t Get It

telling what you wantI had an “AHA moment” today that showed me, why indication, telling people what you want, is so important to your eventual success in whatever you do. I love those peak moments, because they don’t happen that often and they are vivid when they do. Kind of like chomping down on the piece of lemon wedge that comes in your water. It makes you stop and you KNOW you just did or HAD something unique happen.

The person on the other side of the table gets an AHA moment as well when the lemon juice hits them in the eye…. true story.
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Be Honest And Do What You Want

the how gives the whatWhat are you willing to do to get the things you want out of life? Your answer should be that you will do whatever it takes to get the things you want in life. Before I go much further, in today’s society the correct thing to put here is that you would be willing to do whatever it takes as long as no one gets hurt. Here is the thing with that. Someone could always get hurt by your actions to varying degrees and you have to stick to your guns. Continue reading

Dealing with your fears and expectations of success

How To Overcome Fear Of SuccessI was doing some reading about how to overcome fear of success and if it even applied to me. I read the most interesting thing. That fear is a nightmare and most of us are not succeeding the ways we want in life or achieving the things we want because of this fear. Now a mare of course is a horse. A female horse to be specific but that has nothing, absolutely nothing, to do with this cool analogy… Ride Your Nightmare To Success.
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